Tsela ea ho etsa L-Sit (le hore na hobaneng u lokela ho etsa joalo)

Litaba

• L-Sit Melemo ea ho ikoetlisa
• Mokhoa oa ho etsa L-Sit
• Mohato ka Mohato L-Sit Guide
• L-Sit Tsoelopele
• Mokhoa oa ho kenya tšebetsong L-Sits ho Workout ea hau
• Tlhahlobo bakeng sa

Lilemong tsa morao tjena, lepolanka le ile la feta ka bobeli le ho lula bakeng sa sehlooho sa "Best Core Exercise." Empa ho na le mohato o mocha toropong o loantšanang le mapolanka ka katleho le bohlokoa: L-sit.

Ha ho na moriti mapolanka, empa a batla a tloaelehile, joalo ka Nike MetCons ka lebokoseng la CrossFit. Kena holong efe kapa efe ea boikoetliso, 'me ho ka etsahala hore u bone motho e mong a ntse a phunya lepolanka ha a ntse a nyarela oacheng ea hae metsotsoana e meng le e meng.

Joalo ka lepolanka, L-sit le eona ke mokhatlo oa metheo ea boima ba 'mele-empa ha se hangata e hlahang kantle ho mabokose a CrossFit le libaka tsa boikoetliso. "L-litulo li thata, empa haeba u batla ho ntlafatsa matla le botsitso ba hau, li tlameha," ho bolela Kari Pearce, Mosali ea Fittest oa 2018 ho la US (ho latela CrossFit Games), hape e le moqapi oa Pearce Power Abs Lenaneo.

Ke nako ea ho fa motsamao ona tlhokomelo e o lokelang. Ka tlase, baatlelete le makoetlisi a mane a mabitso a maholo a CrossFit ba hlalosa melemo ea L-sit, mokhoa oa ho e etsa hantle, le ho sebetsa ho fihlela boikoetliso ba mantlha-hobane, menyetla e teng, o ka se khone ho e etsa . (FWIW, Jen Widerstrom o nahana hore ke e 'ngoe ea boima ba' mele bo tsamaeang le uena.)

L-Sit Melemo ea ho ikoetlisa

ICYDK, melemo ea ho matlafatsa mokokotlo oa hau e fetela ka nģ'ane ho ho betla abs: Ho tloha ho u boloka u otlolohile, ho tsitsisa mokokotlo oa mokokotlo le pelvis, ho fetisetsa matla maotong a hao, le ho u sireletsa kotsing e ka 'nang ea e-ba teng, mokokotlo o matla o na le melemo e meng e tebileng. (Bona tse ling: Hobaneng ha Matla a Mantlha A le Bohlokoa Haholo).

"Moko ke e 'ngoe ea lihlopha tsa mesifa tsa bohlokoa ka ho fetisisa' meleng," ho bolela Stacie Tovar, mong'a CrossFit Omaha le Go Far Fitness. "U e sebelisa nako le nako ha u nka ntho e 'ngoe fatše, u roala lieta, u kena le ho tsoa ka koloing ea hau, kapa u lula ntloaneng."

Ho fapana le boikoetliso bo bongata ba mantlha bofeela sebetsa mantlha, L-sit e sebetsa abs, oblique, hip flexers, quads, triceps, mahetla, likhomphutha le lilate, ho bolela Pearce. "Ha ho nke nako e telele ho khathala mesifa e mengata e fapaneng le ena, ka hona o tla fumana chelete e kholo bakeng sa bohali ba hau ka boikoetliso bona."

Ha a ntse a ho sebetsa tsena tsohle mesifa-lihlopha ke le leholo, molemo ka ho fetisisa karolo ke hore u ba sebetsa isometrically-aka tšoara bona boemong bo le leng ka nako e itseng.

Dave Lipson, mokoetlisi oa CrossFit Level 4 le mothehi oa Thundr Bro, sethaleng sa thuto ea boikoetliso, "Isometric exercises" ntle le ho lelefatsa (li-excentric exercises) kapa ho li khutsufatsa (li-excentric exercises). Ha e le hantle, u ntse u fetola mesifa u sa sisinyehe. "Koetliso ena ea isometric e ntlafatsa matla a bohareng ba mohala le botsitso, e leng se sireletsang mokokotlo oa mokokotlo oa hau 'me se ka u thusa ho fetolela matla ho fihlela lipheletsong."

Phetolelo? Motsamao ona o tla ntlafatsa mekhahlelo e meng joalo ka ho sutumelletsa letsoho ka letsoho, ho sututsa, menoana ho ea holimo, ho bolaea le barbell squat.

Mokhoa oa ho etsa L-Sit

L-litulo li ka etsoa fatše ntle le lisebelisoa kapa ho sebelisa li-parallette (tseo ka linako tse ling li bitsoang dip bars kapa EQualizers), mehele e leketlileng, kapa mabokose a mabeli kapa libenche tsa bolelele bo tšoanang.

U ikemiselitse ho leka e le 'ngoe? "Ka matsoho a otlolohileng, beha matsoho fatše kapa holim'a thepa. Ebe, phahamisa maoto ha u ntse u o boloka o otlolohile ho fihlela o lekana le fatše e le hore 'mele oa hau o etse "L" sebopeho, "ho hlalosa Pearce. Ha u ntse u etsa sena, hula mahetla a hao morao le tlase, boloka mokokotlo oa hao o otlolohile, 'me u shebe ka ho toba ka molala o sa jeleng paate, o re.

E utloahala e le bonolo ho lekana, na? Pearce oa lumela. O re: "Ho bonolo. Empa hape ke e 'ngoe ea boikoetliso bo thata ka ho fetisisa ba mantlha bo teng." "Bakeng sa papiso e nyane, ke ts'oere lepolanka metsotso e 23 empa L-sit ea ka e telele eo ke e tlalehileng ke metsotsoana e 45."

Na pelo ea hau e ntse e lla?? Seke oa tšoenyeha, ho na le liphapang le tsoelo-pele ea L-sit tse seng thata joalo, tseo litsebi li li hlalosang ka tlase.

Mohato ka Mohato L-Sit Guide

A. Haeba u sebelisa mabokose a mabeli, libenche kapa li-palletlete, li hlophise hore li fokotsehe hanyane ho feta bophara ba mahetla. Ema pakeng tsa bona 'me u behe liatla tsa hau ka lehlakoreng le leng hore li be tlas'a mahetla.

B. Otlolla matsoho, koala litsoeng mahlakoreng, hula mahetla fatše le hole le litsebe, 'me u kenye lats. Ebe o sutumelletsa fatše liatleng, kenya maoto a ho phahamisa mantlha (a otlolohile le a kopane) ho tloha fatše ho fihlela a ts'oana le (kapa haufi le a tšoanang) fatše.

C. Tšoara mona, u otlolohe ka mangole, u penya li-quads ka thata, u supa menoana, 'me u shebile pele ho boloka molala o sa jeleng paate.

Ikemisetsa ho bokella kakaretso ea metsotsoana e 30 ea L-sit hold ka sete, u phomole metsotsoana e 10 ho isa ho e 20 nako le nako ha u theoha. Ha o ntse o haha ​​​​matla, eketsa nako ho isa ho metsotsoana e 45, ebe motsotso o le mong kapa ho feta.

L-Sit Tšoara Malebela a Foromo

• Pele u phahamisa maoto fatše, notlela litsoe tsa hao lehlakoreng la hao. Nahana ka ho tšela liatla tsa hau ka lebokoseng ho hulela mahetla morao le ho tiisa litsoeng ho kutu.

• Nakong ea ho ts'oara, boloka mokokotlo o otlolohile 'me mokokotlo o kopane ho thibela mahetla le mokokotlo ho tloha ho pota pele.

• Lokisa mahlo ka ntlha e ka pele ho uena, ho fapana le ho sheba fatše. Sena se tla boloka molala sebakeng se sa jeleng paate mme se tla thusa ho boloka mahetla a hau hore a se ke a thelleha.

L-Sit Tsoelopele

"Mohlomong u shebile motsamao le monahano ho hang,"ho bolela Tovar. Mme, haeba o sa qala, ho nepahetse:" Haeba ha o so ka o sebetsa ka matla a hau a mantlha pele, L-sits mohlomong ha se moo o qalang teng, "ho bolela Lipson." O batla ho kopana le rona. mmele moo o leng teng. Ho molemo haholo ho etsa boikoetliso boo u ka bo etsang ho e-na le ho se etse letho. ” Ho boletse joalo, ho na le mekhoa ea ho hatela pele ho L-sit.

Litlhophiso: Lipson o fana ka maikutlo a ho qala ka li-ab-mat sit-ups kapa GHD (glute-ham developer) ho haha ​​​​matla a mantlha. (Mona, reka ab-mat le lisebelisoa tse ling tseo u tlamehang ho ba le tsona bakeng sa boikoetliso ba hau ba lapeng ba CrossFit).

Setulo L-Sit: Leka phapang ena ea ba qalang ho qala. Beha matsoho a hau haufi le letheka la hao 'me u boloke matsoho a hao a notletsoe ka ho feletseng e le hore butt ea hao e thothomele ka holim'a setulo. Ebe u sebeletsa ho otlolla leoto le leng ka pel'a hau le ho le ts'oara moo (leha e sa otloloha ka botlalo), le leng le ntse le le fatše. Leka ho tšoara metsotsoana e 30, ebe u fetola mahlakoreng.

Boemo ba maemo: Haeba u se u ntse u e-na le motheo o motle oa matla a mantlha, u ka "qala ka boemo ba tuck 'me u sebetse ho ea ho L-sit," ho bolela Tovar. Ha e le hantle, o tla lula fatše empa o khumame ka mangole mme o haufi le sefuba sa hau ha o bapisoa ka botlalo. Ha u se u phutholohile mona, u ka leka ho lula L-sit kamehla.

Letsetsa L-Sit: Hang ha u ikutloa u phutholohile ho etsa L-sit holim'a setsi se tsitsitseng, se tiileng-joaloka lebokose, benche kapa parellettes-u ka leka ho tšoara L-sit holim'a mehele e leketlileng. Hobane mehele e khona ho sesa, mesifa ea hau ea mantlha le mahetla e tlameha ho sebetsa ka thata ho u boloka u tsitsitse. Ho bonolo haholo?! Leka ho hloa thapo ea L kapa L-sit pull-up.

Mokhoa oa ho kenya tšebetsong L-Sits ho Workout ea hau

"Kaha ke bokhoni le maemo, boikoetliso ba matla a isometric, haeba u batla boikoetliso ba maemo, u ke ke ua beha L-sits bohareng ba potoloho ea hau kapa WOD," ho bolela Lipson. Sebakeng seo, leka ho e eketsa ho boithapollo bo ikhethileng bo ikhethileng kapa mofuthu oa hau kapa ho phomola.

Qetellong ea boikoetliso ba hau, leka ho ts'oara L-sit tse tharo nako e telele kamoo ho ka khonehang ka metsotsoana e 90 ho phomola lipakeng tsa sete ka 'ngoe, ho khothaletsa Pearce. (Mona ke mokhoa oa ho etsa odara e nepahetseng ea boikoetliso.) O re: "Se ts'oenyehe haeba nako eo u tšoereng L-sit e theoha ka sete e ngoe le e ngoe." "Ke ntho e tloaelehileng hobane L-sits e thata!"

Mme hobane o sa hloke lisebelisoa, "o ka fa L-sit ntlo, letsatsi le leng le le leng ha o tsoha, le bosiu bo bong le bo bong pele o robala," ho bolela Tovar. Tsela e khopo ea ho tsoha? Ho joalo, empa u tla fumana mokokotlo o matla oa bohlanya ts'ebetsong.

Tlhahlobo bakeng sa